Sleep Support (Yoga Nidra)

This dreamy Yoga Nidra meditation is for when you're ready to unwind and go to sleep. The simple combination of breath awareness, a body scan, and Ali's soothing voice will allow you to slow down and go inward. Leaving you in a more relaxed state, ready to drift off into a night of restorative, deep sleep. Prepare by getting comfortable in bed, lying on your back.

Transcript

Start by laying on your back in Shavasana.

You may want a small pillow under your head or supporting the back of your knees.

Make sure you'll be warm and comfortable enough to remain still throughout the entire practice.

Socks or a blanket might be useful as your body temperature may drop.

Once you're comfortable and still,

Start by taking a deep breath in.

As you exhale,

Feel your body dropping into the space beneath you,

Allowing the stress of your day to dissolve with each continuous breath out.

Every breath cycle leaves you feeling more grounded,

Calm,

And at ease.

Bring your awareness to your surroundings.

Any noises,

Distractions,

Or sensations that might enter your space,

Gently observe them.

And then release that observation,

Inviting your awareness back to your breath.

At any point when thoughts or distractions show up,

Don't worry.

Just simply let your breath guide your awareness right back to the sound of my voice.

Notice the heaviness in the back of the body and feel a sense of tranquility as the weight of your heels drop down further into your bed.

Sense a deep feeling of relaxation in the back of your hips and shoulders as they sink heavier down.

Feel a weightedness in the back of your head as it descends further into your pillow or bed,

Fully allowing the safe,

Supported sensation of deep,

Deep relaxation to wash over the entire body.

Sense the ease and deep relaxation of the whole body,

Laying in stillness with nothing else to do and nowhere else to be.

Notice the flowing movement of your natural breath throughout the body,

Nothing to change or fix.

Just be aware of the simplicity of your breath.

Each inhale invites a sense of awareness and curiosity,

While each exhale allows a deeper sensation of calm,

Grounding surrender to the moment.

No effort with the breath,

It's simple,

Automatic and light.

Maintain complete awareness of breath flowing throughout the entire body,

Inhaling curiosity and exhaling calm,

Grounded tranquility.

Now it's time to state your sankalpa or intention.

Your sankalpa should be a short,

Positive statement in simple language and present tense as if it's already been achieved.

Something you want to feel or create,

Often starting with I am or I have.

Try to discover one naturally and authentically to you.

If nothing comes to you,

That's okay.

Try using the following statement.

I am relaxed and ready for deep restorative sleep.

Now state your sankalpa silently and clearly to yourself with awareness and emphasis three times.

Now we will take a journey of awareness through the different parts of the body.

You can repeat each body part silently or sense,

Feel and visualize the body part I mentioned as you follow along,

Remaining as still as possible.

Starting with the right hand,

Right hand thumb,

Index finger,

Middle finger,

Ring finger,

Little finger,

Palm of the right hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Shoulder,

Sensing,

Feeling,

Seeing,

Saying,

Entire right arm,

Entire right arm,

Entire right arm.

Moving over to the left hand,

Left thumb,

Index finger,

Middle finger,

Ring finger,

Middle finger,

Palm of the left hand,

Back of the hand,

Wrist,

Forearm,

Elbow,

Upper arm,

Sensing,

Feeling,

Seeing,

Saying,

Entire left arm,

Entire left arm,

Entire left arm.

Now moving down to the right foot,

Right big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

Sole of the right foot,

Heel of the right foot,

Top of the foot,

Right ankle,

Shin,

Calf,

Front of the knee,

Back of the knee,

Front of the thigh,

Back of the thigh,

Sides of the thigh,

Entire right leg,

Entire right leg,

Sensing,

Seeing,

Feeling,

Saying,

Entire right leg.

And now moving over to the left foot,

Big toe,

Second toe,

Third toe,

Fourth toe,

Little toe,

All of the left foot,

Heel,

Top of the foot,

Ankle,

Left shin,

Calf,

Front of the knee,

Back of the knee,

Back of the thigh,

Front of the thigh,

Sides of the thigh,

Entire left leg,

Entire left leg,

Entire left leg.

And now feeling simultaneously both arms and both legs,

Both arms and both legs,

Both arms and both legs.

Notice now your chest,

Collarbone,

Rib cage,

Abdomen,

And pelvis.

The sacrum,

Lower back,

Mid back,

Upper back,

Shoulders,

Back of the neck,

Sides of the neck,

Back of the head,

Sides of the head,

Chin,

Jaw,

Lower lip,

Upper lip,

Floor of the mouth,

Top of the mouth,

Bottom of the tongue,

Top of the tongue,

Feeling throughout the entire interior of the mouth.

The left cheek,

Right cheek,

Left nostril,

Right nostril,

Left eye,

Right eye,

Left eyebrow,

Right eyebrow,

Left eyelid,

Right eyelid,

Left outer ear,

Left inner ear,

Right outer ear,

Right inner ear.

The forehead,

Top of the head.

Feel the weight of the entire head.

Now feel the whole body,

Whole body,

Whole body.

Visualize the image in your mind of your whole body still,

Relaxed,

And at ease.

Now become completely aware of the flow of the breath moving in and out of the body.

No need to force or change anything.

Just notice the movement of the breath in and out of the body.

Maintain complete awareness of the breath,

Total awareness of breath.

Now bring your awareness to your belly and sense the flow of breath to your belly.

Feel the gentle rise and fall of your belly as the breath flows in and out.

As you inhale,

The belly rises.

As you exhale,

The belly falls,

Slowly,

Gently rising and falling,

Rising and falling,

Rising and falling.

Awareness of breath in the belly rising and falling.

Breathing and exhaling,

Total awareness of breath in the belly.

Now bring that awareness to your chest.

Sense the flow of breath in your chest.

Feel the gentle rise of your chest as you inhale.

The fall of your chest as you exhale.

As you inhale,

The chest rises.

Exhale chest falls,

Slowly,

Gently rising and falling,

Rising and falling.

Awareness of breath in the chest,

Your breath rising and falling in your chest.

Total awareness of breath in the chest,

Feeling the breath move the chest.

Now notice your nose and your nostrils.

Feel the breath flow in through the nostrils and out through the nostrils.

Sense and feel the breath in the nostrils.

Total awareness of the breath flowing in and out of the nose.

Now as you maintain awareness of the breath,

Also become aware of the flow of the breath on the inhale from the nostrils down to the navel.

And on the exhale from the navel up to the nostrils.

Feel the breath as a flowing stream of energy moving from the nostrils to the navel.

On each inhale,

Imagine a downward flowing stream of energy and sensation.

And on each exhale,

Sense an upward flowing stream of energy and sensation.

Notice and welcome any sensations that you feel as you experience the play of breath and energy in the body during the inhale and the exhale.

Allow yourself to ride the wave of breath and energy as it flows freely through the body,

Inviting relaxation and ease.

Let yourself welcome all feelings and sensations of breath and energy throughout the entire body.

Now is the time to repeat the same sankalpa you chose at the beginning of practice silently to yourself three times with the same awareness and emphasis as before.

For the next few moments,

Feel the bones and muscles in your body totally relaxed and at ease.

Continue to experience the safe,

Restorative feeling of stillness that you've created for yourself.

In this space,

We are giving the practice of yoga nidra some time to integrate.

And continue to silently commit to stillness in the body,

Calmness in the mind,

And awareness of breath.

Now,

Become completely aware of your body.

Repeat and breath together.

Keep your eyes closed.

Allow your mind to become aware of your whole body,

Feeling calm,

Peaceful,

Relaxed,

And at ease.

Feel the safe,

Supported space you've created as you drift off into a deep sleep in your own time,

Allowing yourself the time and space to accept without judgment anything you experienced during this practice.

Revisit it again and again whenever you need a little extra sleep support.

Reviews

Absolutely amazing

That was so deeply relaxing. I adore yoga nidra. More like this, please!